Well, the Bradley Women lost to Wichita State 76-69; the free throw shooting did not help. They were 13-15; we were 16-24. It was 38-34 at the half; note that Bradley started out with a 10-2 lead. Wichita also shot 50 percent from 3 point range; that is way too high of a percentage. Yes, they were mostly open looks.
Bradley trailed by 10…but then rallied to cut it to 2 points…but missed a layup! (somewhat contested though). Wichita seemed to take control after that.
But I have gotten spoiled given that BU has won 4 home games in a row. They are much improved from last year and are a pleasure to watch.
Of interest is that they handed out stuff to make sandwiches with as you walked into the arena. Then at half time, they had you make your sandwich. I gave mine away to a younger man (higher metabolism).
Workout notes: I didn’t sleep well last night; too giddy from a wonderful Saturday. The weights went ok:
rotator cuff, pull ups (5 sets of 10, strong), bench press: 10 x 135, 4 x 185 (slightly weak), 7 x 170 (weak), 10 x 135 incline press, rows: 3 sets of 10 with different machines. Military: 7 x 50, 10 x 45, 10 x 40 all standing dumbbell, 10 x 180 machine (strict) Usual abs: 2 sets of twist crunch (12), 2 sets of 10 leg lifts, head stand (reasonably good).
Then I went outside to walk (beautiful day): I did the out and back to Bass Pro (5 miles) then had to rest; I was very, very thirsty and had a slight headache. I drank, then did another 3 to get 8 miles (8.2 really).
The workout itself was not the issue today. I’ll report it below:
While I was on the machine, I could see an animated discussion. Then I saw one guy say: put your gooddam shoes on…something else, then walked with the guy’s shoes and put them in the trash. I was a bit stunned; the gym staff guy got there, calmed down the hot tempered guy. I went over and talked to the other guy for a bit; it turns out that the campus police was called in.
Wow..I think that sometimes I freeze while I try to figure things out. No one was coming close to blows though.
weights; rotator cuff, pull ups (5 sets of 10), bench press: 10 x 135, 5 x 185, 8 x 170,
incline: 10 x 70 each arm (Hammer), rows: 3 sets of 10 x 110 machine, military: 3 sets of 10 with a machine (new to me..has a seat belt): 45, 55, 70 each arm (end: 45 on each side, 25 on each side), 10 x 45 dumbbell
then run: 10 minutes 5.2 to 5.6 every 2 minutes, then 6.7-6.8-6.9-7.0, last min 7.1 for 19:45 2 miles (11 minutes first mile)
Weight: 198.6? Soup last night…lots of water.
Walk after weights: 4 miles easy.
Weights: rotator cuff, pull ups (5 sets of 10; ok)
incline press: 10 x 135, 5 x 140, 6 x 140 (kept those hips firmly planted…what a difference)
military presses: 4 x 50 dumbbell UGLY, 2 sets of 10 x 80 machine, 10 x 40 dumbbells (much better)
rows: 3 x 110 machine
legs: lots of free squats, 2 sets of 5 x 45, 2 sets of 5 x 50 (goblet), 10 x 230 leg press
abs: 2 sets of 12 twist crunch, 10 yoga leg lifts, moving bridge, side planks, then headstand (not that bad today)
Last winter was not that bad from a weather standpoint. The time period itself had some challenges; some personal, some professional.
But this year’s winter: wow. Yeah, I know; it is bad for the planet. But the temperature isn’t bad and today saw a LOT of sunshine.
Workout: weights, 4 mile run, 4 mile walk.
Weights: the back is 100 percent better; pain is down and flexibility is up. But I am still weary.
rotator cuff, pull ups (5 sets of 10: very good)
bench press: 10 x 135, 5 x 185 (strong), 10 x 170 (tough)
incline press (really focused on keeping the hips planted) 10 x 135
military press: 7 x 50 dumbbell (standing…careful with the back), 10 x 40 standing, 10 x 160 (80 each arm) machine
Run: treadmill: 5 minute froggy starting at 5.2, then 2.5 minutes to 40; finished 4 miles in 42:14. (about 20 minutes for the second 2 miles)
Walk: 4 miles outside in the sunshine (Bradley Park).
Yeah, I enjoyed the outside part, but it just wasn’t the same nor as much fun as last week…can’t quite put the finger on it… 🙂
My back has gotten quite a bit better. Still, I cannot neglect it; it does stiffen up when I sit for too long.
Yesterday: I ran on the treadmill. 5 minutes each (incline 0.5): 5.2, 5.3, 5.4, 5.5. Then 2 x (6.7 for 2:30, 5.5 for 2:30), 2 x (6.8 for 2:30, 5.5 for 2:30), 4 x (6.9 at 2:30, 5.6 at 2:30); 1:01:04 for 6 miles, 1:03:20 for 6.21 miles (10K) The back was slightly stiff.
Evening: exercise class with Ms. Vickie (teacher) and Jennifer
Today: I slept in a bit (to 5:30) and went to work early; after 9-10 class I lifted and walked 17 laps (just over 2 miles) in 27:31 (13:13, 12:40 were my 8 lap splits)
Lifting: rotator cuff
pull ups: 5 sets of 10…easy today.
bench: very gingerly: 10 x 135, 5 x 185 (reasonably flat back), 6 x 170 (did not want to push my luck)
incline: 10 x 135 (very careful)
rows: 3 sets of 10 x 110 machine.
military presses: 6 x 85 barbell, 2 sets of 10 with the machine..very careful
Bodyweight: 192.6 afterward; the lightest I’ve been in a while.
Yesterday: 5 walking miles on the treadmill in 1:02:04.
today: weights, 33 laps of lane 1 in 49:38; 12:30/12:02/11:59/11:40/1:26. Interestingly enough, the difference between my “quick walk pace” and my “easy run pace” is close to non-existent.
Weights: yes, my back is MUCH better; I have much more flexibility in it (as measured by the “press ups”. But I still was oh-so-cautious ..and perhaps used better form with the weights.
pull ups: 2 sets of 5-5-5, 2 sets of 10 (5-5-5: change grip with very short rests in between). rotator cuff
bench press: 10 x 135, 9 x 170, 4 x 180 (very, very flat back; no arch at all; not even a “legal, hips touching” arch.
incline press: slow, slow 5 x 135 keeping those hips in place.
Yeah, I pretended my one of my better looking workout partners was assisting me. No, I won’t tell you who. 🙂
rows: 3 slow, careful sets of 10 with the Hammer machine: 105 lbs. each arm.
military: 2 very careful sets of 10 with the machines, medium weight. NO arch.
squats: lots of free, lots of kettle style squats with 45 lb plates; MUCH better depth than before …while using a front wall to keep me from leaning forward. I am getting stronger here.
Then came the walk.
I started out by going to the gym to lift very gingerly for a few minutes, then I got a nice 8 mile run/walk with the lovely Mamma T. That was a lot of fun.
Back: a bit sore, but I did quite a few back stretches during the lifting portion.
weight: 196.8 prior to lifting.
pull ups: 4 sets of 10 (not that bad), 2 sets of 5. I kept my upper body more rigid than normal due to back issues and that made pull ups harder.
bench press: barbell: 10 x 135, 2 x 170 (didn’t feel good so I quit), dumbbells: 2 sets of 10 x 60, 2 sets of 10 x 70 (ok)
rows: 3 sets of 10 with the machine.
Lots of back stuff.
Then I met T and we went from the Riverplex to the place where the bike path hits the road on Bishop hill; it was about 8.3 miles total. We ran and walked and it was just right for me. I hope that T got the workout she needed.
So, for some silliness: Tracy is coming over for our Super Bowl Party and I am looking forward to it.
Dang it…back went on me again, though not as bad as it has in the past. BUT I was still able to run on the treadmill and do..headstand.
run: after weights; 2.04 miles in 20 minutes. Froggy in 2:30 increments: 5.2-5.5, then 6.7-7.0.
Weights: rotator cuff, pull ups (5 sets of 10, went well), incline presses: 10 x 135, 6 x 160, 10 x 150
military presses: 10 x 50 dumbbell standing, 20 x 50 seated, supported (back trouble here?) 10 x 40 standing
rows: 3 sets of 10 x 50 single arm
abs: 2 sets each of 12 twist crunch, 10 yoga leg lifts
headstand (went well)
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